🧪 Nutrition Facts
- Calories 140.2
- Total Fat 5.0 g
- Saturated Fat 1.0 g
- Cholesterol 5.1 mg
- Sodium 270.2 mg
- Potassium 0.0 mg
- Total Carbohydrate 19.0 g
- Dietary Fiber 1.0 g
- Sugars 1.0 g
- Protein 5.0 g
- Vitamin A 750.1 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 2.4 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 39.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.4 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Spinach & Cheese Phyllo Swirls contains 140.2 calories per serving (1 Serving (57.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 19.0g per serving (53.9% of calories).
📝 Ingredients
Pastry: Unbleached Wheat Flour, Filtered Water, Sunflower Oil, Modified Palm Oil, Olive Oil, Sugar, Sea Salt, Yeast, Wheat Starch. Filling: Spinach, Ricotta Cheese (pasteurized Whey, Pasteurized Cow's Milk, Citric Acid, Salt), Feta Cheese (pasteurized Cow's Milk, Bacterial Culture, Salt, Microbial Enzyme, Calcium Chloride), Onions, Sunflower Oil, Durum Semolina, Sea Salt, Dill, Black Pepper.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Spinach & Cheese Phyllo Swirls. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Spinach & Cheese Phyllo Swirls — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Spinach & Cheese Phyllo Swirls contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 140.2 kcal | 7% |
| Total Fat | 5.0 g | 6% |
| Saturated Fat | 1.0 g | 5% |
| Cholesterol | 5.1 mg | 2% |
| Sodium | 270.2 mg | 12% |
| Total Carbohydrate | 19.0 g | 7% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 1.0 g | 2% |
| Protein | 5.0 g | 10% |
| Vitamin A | 750.1 IU | 15% |
| Vitamin C | 2.4 mg | 3% |
| Calcium | 39.9 mg | 3% |
| Iron | 1.4 mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Spinach & Cheese Phyllo Swirls accounts for 7% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 53.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 140.2 calories in Spinach & Cheese Phyllo Swirls? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 10.6 min |
| Walking: 17 minutes per mile | 24.2 min |
| Cycling (Low Intensity) | 15.3 min |
| HIIT | 13.0 min |
| StairMaster / Stair Climber | 11.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Spinach & Cheese Phyllo Swirls
Is Spinach & Cheese Phyllo Swirls good for weight loss?
At 140 calories per serving with just 5g of protein and 19g of carbs, these swirls are moderately calorie-dense for their size. While not inherently problematic for weight loss, they're more of an occasional treat than a staple, especially if you're watching portions carefully.
Is Spinach & Cheese Phyllo Swirls a good snack for kids?
Yes, they make a reasonable snack for kids. The spinach and cheese provide some protein and nutrients, the portion is appropriately sized, and the phyllo texture is generally appealing to children, though supervision may be needed for younger kids.
Is Spinach & Cheese Phyllo Swirls suitable for people with lactose intolerance?
Not suitable—both ricotta and feta cheese are made from cow's milk and contain lactose. People with lactose intolerance should avoid this snack.
Is Spinach & Cheese Phyllo Swirls gluten-free?
No, this product contains wheat flour and wheat starch in the pastry, making it unsuitable for those following a gluten-free diet.
What diets does Spinach & Cheese Phyllo Swirls suit?
These work well for vegetarian diets since they're meat-free. However, they're not suitable for vegan, dairy-free, or gluten-free eating patterns.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
